STIR-FRY WITH BROCCOLI & BROWN RICE

Stir-fry with broccoli & brown rice image

Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner

Provided by Sara Buenfeld

Time 30m

Number Of Ingredients 11

Ingredients

200g trimmed broccoli florets (about 6) halved
0.5 x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
15g ginger , cut into shreds
2 garlic cloves , cut into shreds
1 red onion , sliced
1 roasted red pepper , from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

Steps:

In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Nutrition Facts : Calories 436 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 58 grams carbohydrates, Sugar 16 grams sugar, Fiber 6 grams fiber, Protein 24 grams protein, Sodium 2 milligram of sodium